Forth Magazine

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Contents

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Dr Pandula Basnayake

Dr. Pandula Basnayake is sought after by both individuals and organizations for his expertise and aptness to project fitness & lifestyle

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The Perfect Body Plan

The first notable element that is an indivisible part of the perfect body plan is the diet.

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Big Bicepts

One notable muscle group that represents a significant element of the overall body transformation are the biceps.

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The Right Workout for you

In today’s fitness world there are numerous strategies, workout and diet plans that have the ultimate goal to help reach the desired fitness goals.

[CHAPTER ONE]

Dr Pandula Basnayake Dr. Pandula Basnayake is sought after by both individuals and organizations for his expertise and aptness to project fitness & lifestyle

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orn in Kandy Sri Lanka which was the last kingdom of Sri Lanka before the British rule, Dr. Pandula Basnayake is a Medical Doctor who works full time at Teaching Hospital in Kandy, Sri Lanka. While growing up, Dr. Pandula wasn’t athletic, he was considered a book worm as he spent more time reading and studying which made his transition from high school to medical school look easy. He got admitted and finished from the Medical Faculty in Peradeniya University.

A famous quote says “Pain is temporary, pride is forever”, Dr. Pandula is a Bodybuilding Champion who trained many hours as a professional body-

builder during his seven years’ study in medical school to achieve his body goals. Dr. Pandula strongly pushes natural limits as he did not make use of steroids or any form of drugs which is clearly evident in his perfect body shape emerging as the champion in 2017 (drug tested free) and was voted the 23rd most Handsome South Asian. He is the Official Medical Advisor of Sri Lanka School Taekwondo Federation. Dr. Pandula Basnayake has been able to work as a fitness model and fitness coach despite his busy schedule as a doctor.

Dr. Pandula Basnayake is sought after by both individuals and organizations for his expertise and aptness to project fitness & lifestyle change

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into the lives of people. After many years of training he is considered an expert at body transformation. His success over the years has caught the eye of people across the globe who are eager to inquire of his bodybuilding and fitness techniques. He helps his clients build lifelong habits and incorporate it in their daily schedule as he always believes the key to success in any aspect of fitness will always be nutrition. how you eat, when you eat, and what you eat will dramatically affect how you feel and look.

Dr. Pandula Basnayake’s desire to see people achieve exponential satisfaction in their physical body and total well-being is the driving force behind everything he does.

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[CHAPTER TWO]

Big Bicepts One notable muscle group that represents a significant element of the overall body transformation are the biceps.

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related with the weight. On that note, it is important to understand that in order to build big biceps, it is imperative to lift heavy.

This can be achieved by doing the heavy curls and extensions with heavy weight. This pattern can result with a significant in crease of the upper-arm mass.

Another important segment for building bigger arms are the rest periods. In today’s modern gyms many people extend their rest periods. Also, many do not realize how these prolonged rest periods can have on the overall muscle gains. Based on the studies from the University of Georgia, the rest periods probably matter more than people think.

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n today fitness world many bodybuilders, athletes and fitness enthusiasts have the ultimate goal to build the perfect muscle mass physique. And while it is a common thing to develop the whole body simultaneously, some muscle groups require a special attention and a proper workout regime. One notable muscle group that represents a significant element of the overall body transformation are the biceps. Moreover, many people have the goal of building big and massive biceps. However, the ultimate challenge is how to reach that target. In this article we will provide some tips about how to build big biceps.

To be more specific, the recommendation is that the average rest period should be close to 90 seconds. This concept can result with some impressive gains. However, the combination of longer rest periods and exercising with the heaviest weights can result with significantly bigger gains in biceps size. Another very important segment that can have a great impact on the arms size is the workout routine. Many weightlifters and bodybuilders make the common mistake by sticking with their routine for too long. Biceps like every other muscles, eventually get bored by the same old workout.

The first notable segment is closely related with the workout schedule. It is recommend to split the workouts as you progress. To be more specific, it is imperative to have a separate workout session for the biceps during the week. By devoting a separate exercise day for this muscle group, bodybuilders and casual weightlifters can maximize their biceps gains and optimize the overall strength and fitness levels. This workout pattern can have a significant effect on the process of building bigger arms. However, it is important to emphasize that these tips need to be incorporated in the more advanced level of the fitness progression. The second element that is closely

They have the ability to adapt and to be more efficient, and they just do not grow as they are not challenged. That is why, it is imperative to switch the exercises from time to time. This way the biceps will be confused and the effectiveness of the different workouts can optimize the growth of the biceps.

All in all, the goal of building big biceps is very common for many bodybuilders and casual weightlifters. Combining all of these elements should result into greater strength and size biceps gains in the long run.

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[CHAPTER THREE]

The Perfect Body Plan The first notable element that is an indivisible part of the perfect body plan is the diet.

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n today’s fitness world there are numerous strategies, workout and diet plans that have the ultimate goal to help reach the desired fitness goals.

These guidelines represent the main blueprints that show the direction about how to get the desired lean muscle body physique. However, many fitness enthusiast face the ultimate challenge to find a solid fitness plan. One notable option that is gaining momentum is the perfect body plan. On that note, it is important to emphasize that there are various elements that are the crucial part of this unique body plan.

The first notable element that is an indivisible part of the perfect body plan is the diet. To be more specific, the perfect body plan incorporates diet that is based on high protein intake.

Moreover, it is imperative to consume foods that are rich with vitamins and other healthy ingredients. Another important segment is exclude fast foods and foods that contain saturated fats and so on. These nutritional elements are one of the main catalysts of this unique body plan.

Furthermore, it is imperative to limit the calorie intake and to

correlate that aspect with the overall goal. This plan can help the dieter develop a better plan for exercise. Also, it’s can help the user to feel better which can have a galvanizing effect on motivating the dieter to follow the blueprint. The plan puts a lot of emphasis on vitamins. The Perfect Body plan also recommends consuming the vitamins in their natural states, not from processed supplements.

The second element is the workout aspect of the perfect body plan. On that note, it is important to emphasize that this segment includes the exercise part of the plan. To be more specific, the perfect body plan includes a broad spectrum of effective and efficient workouts. Moreover, the exercises should be adapted to the current abilities of the user. Combined with that, the perfect body plan incorporates a clear path to progression as it shows the directions towards further fitness development of any casual weightlifter, bodybuilder and so on. The Exercise is a main component of the body plan.

The program needs to be personalized to fit the individual capabilities and their overall

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goals. Furthermore, the perfect body program needs to multifunctional as it may be performed at a fitness centre or right at home.

Another important segment is the effectiveness of the plan.

In that context, the body plan should be analyzed and studied by various research and fitness experts. Through these tests, we can obtain a valuable information about the potential drawbacks of the program so that the body plan can be improved.

On a final note, we can conclude that the perfect body plan offers a broad spectrum of benefits about the average fitness enthusiast. By incorporating these tips and strategies of the perfect body plan, many bodybuilders, casual weightlifters and fitness beginners can achieve their fitness goals while improving and maintaining their overall health and well-being.

[CHAPTER FOUR]

The Right Workout for you In today’s fitness world there are numerous strategies, workout and diet plans that have the ultimate goal to help reach the desired fitness goals.

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n today’s fitness world there are numerous strategies, workout and diet plans that have the ultimate goal to help reach the desired fitness goals. Do you seek workout exercises to increase your strength, stamina, and endurance? Are you seeking workouts to lose weight or burn belly fats? Are you an athlete or wish to increase your speed and agility? What specific workout is right for stress relief or to increase self-motivation?

Do you intend to build up your muscle mass and tone? Are you on busy work schedules and have no time for the gym but want to start working out? Or perhaps you intend to maintain your fitness and body shape?

of these exercises can be done anywhere and anytime and costs little or nothing at all to begin them. All you need is a great motivation and willingness to never quit no matter how exhausting they may seem when you start for the first time.

Below are some basic exercises: Skipping/ Jump Rope Exercise This exercise requires only a skipping rope, a pair of athletic shoes and a level surface. It’s an effective fitness exercise for weight loss and muscle toning. It is a simple exercise that requires you to swing the jump rope over and beneath your feet as you jump up and down, landing with your toes. There are several special tricks and skills involved in the jump rope exercise and each rapidly and effectively reduces body weight, if practiced consistently.

Exercises are the body’s best friend. They build up the muscles and develop them. Exercises don’t only have tremendous effects on the muscles, bone and the entire body system and organs, but also the mind. They develop the mind and provide stress and emotional relief.

Getting fit is a lifelong goal for many people.

People go in out of gyms and on the internet everyday in search of workout exercises and routines to help them achieve a specific tone. When it comes to working out, there isn’t a one size fits all workout plan that everyone can adhere to.

Each fitness goal has its specific workout exercises, whether you intend to reduce weight, have a leaner body or to build up your muscles. Below are some of the right workouts for anyone who intends to achieve a specific fitness goal.

WEIGHT LOSS/ BUILD UP MUSCLE MASS/ STRENGHT, ENDURANCE AND STAMINA A circuit workout is the best form of exercises if you are seeking a rapid reduction in body weight or you intend to build up your muscle mass. This combines the cardio training exercises and the strength training exercises. Amazingly, a majority

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Jogging This is a form of trotting or running at a slow pace while maintaining a steady speed for longer periods of time. As short as a 20mins, the jogging exercise can burn a huge amount of calories away from the body.

WeightLifting/ Body Building The weight lifting workout is an effective exercise specifically for those who intend to build up their muscle mass especially the biceps and triceps. It is done with a list of special types of equipment and often requires the guidance of a professional. There are several stages and kinds of weightlifting.

The Push-Ups This is one of the most effective basic exercises that don’t only burn calories and fats but also turn the whole body muscle. A way to do the pushup exercise is to get on a press/push up position with hands placed shoulder-width apart and back flat, so a straight line forms from your head to your heels and press down until your chest is an inch from the ground and then up, repeating for as long as you can go. The more consistent you become at it, the better you get.

STRESS RELIEF AND SELF MOTIVATION Yoga The yoga is an excellent stress relief exercise that involves a series of moving and stationary poses, combined with deep breathing. It is a mind-body exercise that strengthens the body’s natural relaxation response and brings one into a healthy balance. Those who intend to practice the yoga exercise are advised to register for yoga class.

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